Dr. Steve Kopecky

Think of how you drive to work.

If you work outside your home, many times I'll drive to work.

And I don't even I get her.

I think, God, did I run that red light on Broadway and Main Street?

I don't remember coming through there because your brain loves habits because it can do something else while it's doing a habit.

So the habit change is, you know, there's the oxymoron break a bad habit, which is not true.

You have to replace one habit with another.

So I tell people it's small little things and be smart about it.

For instance, physical activity.

There have been multiple studies showing, and this is, I mean, hundreds of thousands of patients showing that, you know, activity is helpful to lower blood pressure, to lower heart attack risk, to lower death, lower cancer and Alzheimer's.

But the guidelines say do 150 minutes a week.

Well, you know, in three sessions, who has, you know, over a half an hour, 45 minutes, you know, to go to the gym.

There have also been tens of thousands of patients and studies showing that if you do three minutes of vigorous activity, so you go hard for 30 seconds, get your breath back for 30 seconds again.

So do that three times.

That'll lower your heart attack risk.

It'll lower your blood pressure significantly.

In fact, it lowers your dying, your chance of dying of heart disease by 35%, 21 minutes a week of vigorous activity.

And so a recent study showed for every one minute of vigorous activity you do, where you go hard for, say, 30 seconds, is equal to about five minutes of moderate activity and equal to 150 minutes of light activity.

So you can do one minute of vigorous or two and a half hours of light activity.

And people say, oh, doctor, I'm busy all the time.